1/2 Marathon #7 RECAP

I love running a new course, the miles just seemed to zip by because I had no idea where I was. Here are a run down of the mile:

Mile 1-4 Excellent…or course early in the race right?
Mile 4-5- WIND…just had to hunker down and keep running
Mile 5-9- Beautiful….these miles took place on a beautiful walking/running/biking trail.
Mile 9-13.1- WINDY, WINDY and MORE WIND plus a hill. I hate to sum up the race in these mile but as soon as mile 9 hit, we turned and face the 20 MPH wind uphill. The hill would not have been bad if it was not for the wind. But like runners do we keep going. I could tell I intensely slowed down, but seriously guys the WIND SUCKED BUTT!!!

I ended the race slower than what I wanted but looking back at my splits, I was right on track up until the wind, MILE 9. Even with the wind I felt good, my legs felt strong, and no stomach issues this time. NOt much a person can do about the wind, so I am not going to beat myself up(too much) about it. Can’t wait until #8!

 

Keep Running!!

 

KK

Week 11 Training for #7

                                                            Fuel Running.com

Long runs are done, in the book…bring on race day.  These two quote are how I felt after my sunday long run, I am ready.  I am ready to start, run and finish.  I am ready to feel accomplished in finishing another half marathon.  I am ready to be exhausted, I am ready to be in pain, BUT I am ready to finish strong.

                                                                      Disney In your Day

 

Week 11

  • Monday- Stretching and Strength training-Stretch and strength training
  • Tuesday- 5 mile run- 5 mile run
  • Wednesday-10 x 400 5k pace run-10 x 400 5k pace run + 20 minute HIIT strength
  • Thursday- 3 mile run-Rest
  • Friday – Rest-3 mile run
  • Saturday-3 mile pace- 3 mile pace…GOOD pace Run
  • Sunday- 12 mile run-12 mile run- great final long run:)

Week 12

  • Monday- Stretching and Strength training
  • Tuesday- 4 mile run
  • Wednesday-30 minutes run
  • Thursday- Rest
  • Friday – Rest 
  • Saturday-RACE DAY!!

Happy running, happy training:)

KK

Week 4- Training for 7th

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RECOVERY was my game this week.  So from last week’s post I noted on Saturday and Sunday I had a terrible head cold.  Well, it happened to be just a nasty viral cold that kicked my ass. I went to work Monday, which was an exhausting double shift but took a 40 minute nap in between.  I stayed home and slept all Tuesday.  On wednesday I went to work and finally forced myself to run.  This run was excruciating and slow, but I did it and felt OK after.  I knew I could, I knew my body was in shape for it I just had to overcome the exhaustion and be comfortable with the slower pace.  REMEMBER a 4 mil run is still 4 miles no matter the pace. 

This cold was a 24 hour pounding headache and exhaustion like I’ve never felt before.   I tested negative for everything, Influenza, steep , sinus, ear infection….everything, just a virus that needed to take its course.  In addition to the massive headache I had the typical runny nose, scratchy throat and earaches.  I was popping the ALEVE, DayQuil and NyQuil PLUS sleeping right next to a warm vaporizer.  I managed to still get 5 runs in just not what was scheduled or what was expected.  My main goal was to get out there, sweat it out and do what my body could do. 

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So naturally I was most nervous about the 7 miles long run Sunday, could I do it…could I make it.  I did not want to set myself up for failure so I set a goal of just running for on 1 hour.  Typically this puts me at 7, but knowing I would be at a slower pace, I just wanted to reach the 60 minutes of continuous running.  So I set out with this goal in mind…and I DID IT…I ran the entire 7 mile.  I am happy with how I rested and recovered this week, sometimes listening to what your body needs is best.  

Here is my week 4 running schedule. 

Week 4 :

  • Monday: Stretching and Strength Training- REST actually took a 40 minute nap in between jobs!!
  • Tuesday- 3.5 mile run-30 minutes of 21 day Upper FIx and REST!
  • Wednesday-35 minute tempo- 4 miles
  • Thursday- 3 mile run and stretch- 18 minutes of temp on elliptical then 21 minutes of 5-k pace
  • Friday Rest- rest- 4 miles
  • Saturday-3 Mile- 3 miles under 5k pace(7:50)
  • Sunday- 7 miles- 7 miles, slower but finished with a pace of 8;52, for 1:02.30

And here is this weeks running schedule, week 5 of half marathon training.

Week 5

  • Monday- Stretching and Strength Training
  • Tuesday- 4 mile run
  • Wednesday-7 x 400 at 5k pace
  • Thursday- 3 mile run
  • Friday Rest- Rest
  • Saturday-3 Mile
  • Sunday- 8 mile

Happy Running!

KK

Half Marathon #7

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I added another half marathon to my list on October 16, 2016, this marked 6 Half Marathons completed!  It was kindof a last minute decision to register, even though I was training for it.  I officially registered about 2 weeks before the race.  The big push to run this race was actually from the Cross Country team I am an assistant coach for.  They are a great group of seniors and they promised to come watch if all the coaches would run.  So the three of us gladly accepted. It was very exciting to see these three athletes whom I have coached for 6 years, cheer us on.  They were awesome at getting to several points along the route.  They certainly made me smile!  Surge Coach SURGE!!!

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I’m in the middle.

I am now training for my 7th!  The training program will be the same as my last two, Hal Higdon Half Marathon Training Guide Intermediate 2.  I registered for half #7 quite quickly after the October 16 race, because I was not satisfied with my performance.  My time was ok, 1;48 BUT it was how I finished that really bothers me. To give you a shortened version, I peatered out at about the 9th mile, extreme cramping(needed bathroom) but there was not one.  I challenged through it but even with the bathroom cramping I was losing energy to continue.  I fell behind my other coach and this pissed me off and it got in my head.    I know I can perform better.  So I definitely have goals for this half marathon.

Goals during training to hopefully equal better Half Marathon results:

  1. NUTRITION-fuel my body better
  2. Strength train-2 x’s a week per the training schedule
  3. Tempo, Interval and Hill runs

So this past week I completed week one of 12, well kind of, I actually miscounted the weeks.  I still ran but it was not what I hope to be for my training, per my goals I really I need to strength train. I will blog weekly, typically sunday nights on the past week of training.  The Black will be the training schedule and the red will be what I got done.

Week 1:

  • Monday: Stretching and Strength Training- Rest
  • Tuesday- 3 mile run-4 mile run
  • Wednesday-5 x 400 5-K pace- 4 mile interval run
  • Thursday- 3 mile run- Jillian Michaels 10 minute circuit: Booty Blaster, Cardio & Pilates
  • Friday Rest- Rested, enjoying a weekend away at the Eric Church concert, swimming at hotel and skyzone.
  • Saturday-3 Mile- nothing
  • Sunday- 5 Mile- 5 mile run

 

Happy Training for Half Marathon #7

KK

 

 

 

Sweet with Kayla- Week 2

Screen Shot 2016-06-06 at 8.45.48 AM                                                                                     womensrunning.competitor

So I did it!  I continued on to week 2 of the SWEAT with Kayla workouts.  Here is what I learned from Week 1: keep moving through the workouts even if you modify from being tired push through, have a water bottle by you, keep moving(did I say that).

What I like: 1.  3 days of strength training, 2. the strength training workouts push you 3. uses body weight to get perfection (squats, lunges) 4.  I still get to run everyday

Here is my 7 day week 2 workout Kayla Itsines, #BBG, #BBGcommunity, IF I did anything extra it is in RED.

Week 2:

  • Monday-LEGS- 2 miles

  • Tuesday-LSS- 5 miles

  • Wednesday-ARMS- 4 miles

  • Thursday-LSS- 4 miles

  • Friday-FULL BODY- 4 miles

  • Saturday-LSS- our town celebration has a small 5k, this year my kids participated so it was a walk/run for me.

  • Sunday-REST: 10 mile bike ride

 Happy Strength Training:)

 

 

Just run: Part 1

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Wow, its been over two months since my last post, 4 months since my last running post and 7 months post Mankato marathon. My time has been wonderfully consumed by my son graduating, sports, work, kitchen/bathroom updating and family.  But that doesn’t mean I have stopped, I just keep running, with no plan really.  I still need my stress relief.

Living in southwest Minnesota, you need to run with the elements: rain, snow, sleet, wind or humidity.  I embrace it all, that doesn’t mean I run outside in the elements every day but I take the challenge on because what can I do about.  I can’t make it any better, but running makes me better.

So today I ran in the rain.  It was forecasted to rain all morning, but I could not wait until evening as we had a baseball game to cheer on to victory.  So out I go 59 degrees, minimal wind and rain.  My run began with sprinkles of rain and by the end it was a down pour and I ENJOYED every minute of my 4 mile victory.

Just Run part 1

So I am back in the game of blogging again, I have missed it.

HAPPY RUNNING!

 

 

 

 

 

 

 

WHY RUNNING?

Screen Shot 2015-11-30 at 8.20.10 PMA main push to start this blog was to log my training, so it is very obvious I LOVE TO RUN.  It sounds so cliché, really who loves to run.  Well I am shouting out loud “I LOVE TO RUN”.   I live in a small town of 4500 people, so I run up and down every street year round(weather permitting-I live in Minnesota).  So people see me run, and I get asked “How far do you run, how do you do it, why do you do it”.  I simply answer it is something I can do for myself and I feel good when I am done.

I was not “born” a runner, I hated running in school, complained with all of them.  Especially when it came to run the timed mile for physical fitness.  I only ran when I had to, when someone forced me.  As a competitor I ran it and I ran as hard as I could because I had a goal of making the presidential physical fitness.  Do they even have anymore?
 Then in my mid twenties, I was still physically active but was not burning the same calories as I once did in my teens.  So I started to run at the gym on a treadmill.  I was not the fastest nor could I last a long time.  Starting out I did a lot of intervals, 2 minutes run 2 minutes walk and I just gradually built my stamina to run for longer periods of time.  I began to running outside which was different, it felt more difficult.  I did not have the belt under me pushing me, but I began to push myself.  Running outside I would mentally challenge myself to run one more block, run to that stop sign or that house.
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I was 27 when I entered my first 5k, it was for our local summer festival, so not a big race.  I remember feeling extremely nervous.  I felt I trained well for it but this was my first “race”.  Garmin set, headphones on I took off with all the other runners.  I was truly in aha of everyone participating in this event.  I know something clicked after this first run, I wasn’t hooked but I was enjoying running.  I ran a few smaller 5k and some 10k but was ready to challenge myself when I turned thirty and had my second child.  I wanted something bigger, more difficulty.  I was ready for my first half marathon.  I asked my husband if he would be interested, and him being a non-runner but a competitive athlete he agreed.  So two months after having my second child I began training for my first half marathon.  And not just any half marathon but Gary Bjorklund/Grandmas Half marathon in Duluth MN.  This is a well know race so I set my standard high and I was ready.  We trained together and really pushed each other.  Race day came and we were both extremely nervous, like go to the bathroom nervous.  The national anthem was playing as we were standing in line for the bathrooms, but we made it to the race line in time.  We were amongst 6,000 plus runners.  I ran this ½ marathon in 2 hour and 5 minutes.  I was happy I finished but disappointed in my time and that my husband beat me.  This did not ruin my spirit of the day I was happy I finished and was among an unbelievable atmosphere of runners.
As we sat down to watch the marathoner come into the finish, I was overwhelmed with emotions.  The memory still gives me goose bumps.  Seeing the lead car turn the corner with anticipation knowing the lead marathoner was making their way.  Like the WAVE you see the crown begin to stand, clap and cheer.  Here they come…and boy were they booking it.  What a speed 25 plus miles later they are coming into the finish at such a strong speed yet they look so eloquent and poised.  It was at this moment my thinking about running changed.  I no longer looked at it as exercise or a chore but as a sport.  A sport I am now proud to be a part of.  After my first ½ marathon experience, I knew I was not done running.
Since June 2008, I have finished 2 marathons,  5 half marathons, one Warrior Dash, several 10k’s and continue to participate in our local 5k.  1/2 marathon PR is 1:48:33 and 10K of 45:09. I  To add to this I  finished my 5 season as boys and girls assistant cross-country coach.   I continue to LOVE running and all that it gives me, now I get to share this with young athletes.

HAPPY RUNNING:)


KK